Just a few centuries ago, the fact that humans slept less than 9 hours at a stretch was considered a sleep disorder and an indication of a mental disorder that may be associated, as is the case today, with a general discomfort with the personal situation of each.
We are currently extremely exposed to electrical stimuli and impulses from the same light we use in our homes, the means of transportation we use, and the bad habits we have before going to bed. Many psychologists warn of this increasingly worrisome problem, and it turns out to be the second concern of most professionally treated patients, just behind eating disorders. So … How to improve the quality of sleep? To understand this, we must first know the basics of our biological calendar.
Excessive activity as a cause
We live in a time of great human activity, whatever its nature, which is directly linked to our moments of rest. Long working days which in some cases exceed the night band, extracurricular activities, and the little time we have left to play sports (usually at biologically inappropriate times), change the sleep equation.
Using the circadian rhythm, it marks the hours of activation of the human body throughout the 24 hours of the day, the brain responds to light stimuli associated with physical activity, While in the opposite period, these inputs are inhibited by the body. In the dark, which reaches its maximum exponent between 2 and 6 a.m., is when our body asks us for a break.
Thus, the people who are obliged to spend their professional time during these hours, are those who suffer from serious biological disorders which indirectly affect health. ** The same goes for those who meet late ** (working day until 8 or 10 p.m.), because once office hours are over, they devote their time to leisure, such as watching a movie or play sports.
8 recommendations to improve the quality of sleep
Professional psychologists warn of increasing this problem, estimating hours of sleep in Western society at most six hours a day on average. Here are some of the most recommended tips for improving the quality of sleep.
1. Do not use your cell phone in bed
The low usage of the mobile device is the first on the list of measures. By becoming a tool with which we wake up and say goodbye during the day, it has been considered the biggest culprit for the poor quality of sleep we suffer from. Write texts, chat, read emails or watch a video, as well as screen light, they lead to attention and focus which stimulate brain activity. It is advisable not to use the phone even two hours before bedtime.
2. Avoid playing sports at night
According to the biological clock, the body begins to lower its blood pressure in the late afternoon, Between 6 and 8 p.m. Many aim to play sports between these times, which again causes brain activation and a necessary brain reaction. Therefore, it is recommended to do it only during the day (even in summer) to perform any type of physical training, no later than 5 p.m.
3. Bring regular schedules
It is very important to follow a regular schedule, so that the body adapts to these rhythms. Otherwise, the circadian rhythm will be misaligned, reconciling too late sleep and too early waking up for our bian.
4. Read a book or magazine
One of the worst habits today is to put the computer to watch a series online or to bet while sleeping in front of the television. Any digital screen creates a negative impact on sleep. Focus on silence and the pages of a bookAs an alternative, they will help to better reconcile the moment of rest.
5. Turn off all the lights in the room.
It may sound silly, but it is extremely effective. Many people keep a dim light on when sleeping because it hints at the tranquility it exudes. It’s negative. Any ray of light, no matter how small, disturbs sleep before bedtime.
6. Reduce the screen brightness of the mobile device
We must highlight the different elements that improve the quality of life related to the phone or mobile devices (tablets and computers), such as the calibration of the brightness of the screen that each has. During the day a medium / high light level can be maintained, however it is advisable to activate any means of saving from 4 p.m. on the screen.